Insomnia Therapists Takoma Park MD

Millions of people suffer with some form of insomnia, resulting in fatigue, lack of mental alertness and weakened physical and mental health. Are you one of these people? Read on to find the solutions for insomnia.

Helene Audrey Emsellem, MD
(301) 654-1575
5454 Wisconsin Ave Ste 1725
Chevy Chase, MD
Specialties
Neurology, Sleep Medicine
Gender
Female
Education
Medical School: George Washington Univ Sch Of Med & Hlth Sci, Washington Dc 20037
Graduation Year: 1977
Hospital
Hospital: George Washington Univ Hosp, Washington, Dc; Suburban Hospital, Bethesda, Md
Group Practice: Center Sleep Wake Disorders

Data Provided by:
Frederick M Jacobsen, MD
(202) 234-1742
908 New Hampshire Ave NW Ste 700
Washington, DC
Gender
Male
Languages
Portuguese, Spanish
Education
Medical School: Univ Of Il Coll Of Med, Chicago Il 60680
Graduation Year: 1980

Data Provided by:
Kanu Patel, MD
(301) 441-3122
7231 Hanover Parkway Suite B
Greenbelt, MD
Specialties
Otolaryngology, Sleep Medicine
Gender
Male
Languages
Gujarati, Hindi, Spanish
Education
Medical School: B J Med Coll, Gujarat Univ, Ahmedabad, Gujarat, India
Graduation Year: 1973

Data Provided by:
Bob Andrew Rappaport, MD
(301) 827-7410
Arlington, VA
Specialties
Neurology, Sleep Medicine
Gender
Male
Education
Medical School: George Washington Univ Sch Of Med & Hlth Sci, Washington Dc 20037
Graduation Year: 1985

Data Provided by:
The Center for Sleep & Wake Disorders
(304) 654-1575
5454 Wisconsin Avenue
Chevy Chase, MD
Ages Seen
12

Frederick M Jacobsen, MD
(202) 234-1742
908 New Hampshire Ave NW Ste 700
Washington, DC
Specialties
Clinical Pharmacology, Sleep Medicine
Gender
Male
Languages
English, Portuguese, Spanish
Education
Medical School: Univ Of Il Coll Of Med, Chicago Il 60680
Graduation Year: 1980
Hospital
Hospital: George Washington Univ Hosp, Washington, Dc

Data Provided by:
Saml Joseph Potolicchio Jr, MD
(202) 741-2700
2150 Pennsylvania Ave NW
Washington, DC
Specialties
Neurology, Sleep Medicine
Gender
Male
Education
Medical School: Centre Med Univ, Fac De Med, Geneve, Switzerland (Univ De Geneve)
Graduation Year: 1974
Hospital
Hospital: Psychiatric Institute Of Washi, Washington, Dc; Sibley Mem Hosp, Washington, Dc; George Washington Univ Hosp, Washington, Dc
Group Practice: Medical Faculty Assoc

Data Provided by:
James Yan, MD
(301) 468-1997
11119 Rockville Pike Ste 320
Rockville, MD
Specialties
Neurology, Sleep Medicine
Gender
Male
Languages
Chinese, Other
Education
Medical School: Univ Of Miami Sch Of Med, Miami Fl 33101
Graduation Year: 1988

Data Provided by:
Sleep Center National Rehabilitation Hospital
(202) 877-1683
102 Irving Street NW
Washington, DC
Ages Seen
16 years and up

Sibley Memorial Sleep Disorders Center Sibley Memorial Hospital
(202) 364-7676
5255 Loughboro Road Nw
Washington, DC
 
Data Provided by:

Help for Insomnia

Provided by: 

Q I’ve been having bouts of insomnia lately. I have racing thoughts and find it hard to “shut down.” And sometimes after I do finally fall asleep, I wake up at around 3 a.m. for no apparent reason. What can I do to sleep soundly?

A Restful sleep provides the foundation for your mental and physical well- being. Millions of people suffer with some form of insomnia, resulting in fatigue, lack of mental alertness and weakened physical and mental health. All the cells in your body need their rest to function at their best.

After a day of stimulating activity, your body needs deep sleep. Aim for 6 to 8 hours of nightly sound slumber without the need for any medication. Going to bed around 10 p.m. is ideal since it allows the body’s rhythms to slow down naturally, gives a deeper, more relaxing sleep and provides time for the body to generate new tissue. To promote restful sleep, try the following routine:

• Eat a relatively light dinner, no later than 7 p.m. so you don’t go to bed on a full stomach.
• Minimize activities that are exciting, aggravating or mentally intensive after 8:30 p.m.
• Aim to be in bed, with the lights out, between 9:30 p.m. and 10:30 p.m. If you’re not used to getting to bed this early, move your bedtime up by half an hour every week, until you are in bed by 10:30 p.m.
• About an hour before bedtime, run a hot bath into which you place a few drops of a calming aromatherapy essential oil such as lavender, sandalwood or vanilla.
• While soaking, have the lights low or burn a candle, and listen to soothing music.
• After your bath, drink something warm. It can be a cup of warm milk with nutmeg and honey, or some chamomile or valerian root tea.
• Journal before bed, even for a few minutes, especially if your mind is very active, “downloading” some of your thoughts and concerns so you don’t need to ruminate about them when you shut your eyes.
• Read inspirational literature for a few minutes before bed. Avoid dramatic novels or distressing reading material.
• Once you’re in bed, close your eyes and simply “feel your body.” By feeling your body, I mean bring your attention into your body and wherever you notice tension; consciously relax that area.
• Notice your slow easy breathing, until you fall asleep. It’s helpful to remember that if you’re lying still in bed, quietly observing your breath, your metabolic activity is nearly as low as if you were in deep sleep. Therefore, don’t worry if you don’t immediately fall asleep; by not worrying, you’ll more quickly drift off into a deep slumber.

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